Flour vs. Greek Yogurt
Nutrition comparison of Flour and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and greek yogurt:
- Both flour and greek yogurt are high in protein.
- Flour has 6.9 times less saturated fat than greek yogurt.
- Flour has more thiamin, niacin and folate, however, greek yogurt contains more riboflavin and Vitamin B12.
- Flour is a great source of dietary fiber.
- Greek yogurt has signficantly more Vitamin A than flour.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flour is high in calories and greek yogurt has 80% less calories than flour - flour has 364 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, flour is much lighter in protein, much heavier in carbs and much lighter in fat compared to greek yogurt per calorie. Flour has a macronutrient ratio of 12:86:2 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Greek Yogurt | |
|---|---|---|
| Protein | 12% | 55% |
| Carbohydrates | 86% | 22% |
| Fat | 2% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and greek yogurt has 95% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
dietary fiber
Flour is a great source of dietary fiber and it has more dietary fiber than greek yogurt - flour has 2.7g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Flour and greek yogurt contain similar amounts of sugar - flour has 0.27g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Both flour and greek yogurt are high in protein. Flour has a little more protein (4%) than greek yogurt by weight - flour has 10.3g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Flour has 6.9 times less saturated fat than greek yogurt - flour has 0.16g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and flour are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and flour does not contain significant amounts.
cholesterol
Flour has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than flour - greek yogurt has 0.8mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than flour - greek yogurt has 90ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and greek yogurt contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Flour and greek yogurt contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Flour has more thiamin, niacin and folate, however, greek yogurt contains more riboflavin and Vitamin B12. Both flour and greek yogurt contain significant amounts of pantothenic acid and Vitamin B6.
| Flour | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.12 MG | 0.044 MG |
| Riboflavin | 0.04 MG | 0.233 MG |
| Niacin | 1.25 MG | 0.197 MG |
| Pantothenic acid | 0.438 MG | 0.47 MG |
| Vitamin B6 | 0.044 MG | 0.055 MG |
| Folate | 26 UG | 12 UG |
| Vitamin B12 | ~ | 0.52 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 667% more calcium than flour - flour has 15mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Flour has 28 times more iron than greek yogurt - flour has 1.2mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Flour and greek yogurt contain similar amounts of potassium - flour has 107mg of potassium per 100 grams and greek yogurt has 141mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both flour and greek yogurt contain small amounts of lutein + zeaxanthin.
| Flour | Greek Yogurt | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 1 UG |
| beta-carotene | ~ | 6 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flour has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Flour | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.007 G |
| Total | 0.022 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, flour has more linoleic acid than greek yogurt per 100 grams.
| Flour | Greek Yogurt | |
|---|---|---|
| linoleic acid | 0.391 G | 0.065 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.391 G | 0.067 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Flour (Wheat flour, white, all-purpose, unenriched) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Flour g
()
|
Daily Values (%) |
Greek Yogurt g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flour or greek yogurt contain more calories in 100 grams?Flour is high in calories and greek yogurt has 80% less calories than flour - flour has 364 calories in 100g and greek yogurt has 73 calories.
Is flour or greek yogurt better for protein?
Both flour and greek yogurt are high in protein. Flour has a little more protein ( 0%) than greek yogurt by weight - flour has 10.3g of protein per 100 grams and greek yogurt has 10g of protein.
Does flour or greek yogurt have more carbohydrates?
By weight, flour is high in carbohydrates and greek yogurt has 100% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.
Does flour or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 670% more calcium than flour - flour has 15mg of calcium in 100 grams and greek yogurt has 115mg of calcium.